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What is the Best Dose of Nature
and Green Exercise for Improving
Mental Health? A Multi-Study
Analysis
JO BARTON AND JULES PRETTY*
Interdisciplinary Centre for Environment and Society,
Department of Biological Sciences, University of Essex,
Colchester CO4 3SQ, U.K.
Received October 21, 2009. Revised manuscript received
March 12, 2010. Accepted March 15, 2010.
Green exercise is activity in the presence of nature. Evidence
shows it leads to positive short and long-term health
outcomes. This multistudy analysis assessed the best regime
of dose(s) of acute exposure to green exercise required to improve
self-esteem and mood (indicators of mental health). The
research used meta-analysis methodology to analyze 10 UK
studies involving 1252 participants. Outcomes were identified
through a priori subgroup analyses, and dose-responses were
assessed for exercise intensity and exposure duration. Other
subgroup analyses included gender, age group, starting health
status, and type of habitat. The overall effect size for improved
self-esteem was d)0.46 (CI 0.34-0.59, p<0.00001) and for
mood d)0.54 (CI 0.38-0.69, p<0.00001). Dose responses
for both intensity and duration showed large benefits from short
engagements in green exercise, and then diminishing but
still positive returns. Every green environment improved both self-
esteem and mood; the presence of water generated greater
effects. Both men and women had similar improvements in self-
esteem after green exercise, though men showed a difference
for mood. Age groups: for self-esteem, the greatest change
was in the youngest, with diminishing effects with age; for mood,
the least change was in the young and old. The mentally ill
had one of the greatest self-esteem improvements. This study
confirms that the environment provides an important health
service.
Introduction
Ecosystems provide important services driven by provision-
ing, regulation, and support functions (1, 2). It is clear they
also provide a health service arising from direct activities in
contact with nature. Recognition of the potential contribution
of natural ecosystems to human population health may
contribute to addressing problems associated with inactivity,
obesity, mental ill-health, and other chronic diseases. Many
of these urgent health challenges are also connected to
sedentary and indoor lifestyles (3, 4). Physical inactivity results
in 1.9 million deaths worldwide annually (5), roughly 1 in 25
of all deaths. Preindustrial humans expend some 1000 kcal
on activity per day, whereas for modern humans the mean
is 300 kcal (6). Inactivity increases the likelihood of obesity
and reduces life expectancy. Such physical inactivity tracks
from childhood, and is a key risk factor in many chronic
diseases of later life (7). Mental health disorders are now
known to affect most people at some point in their lives,
with 16% of the general population affected at any given
time (8, 9). As aging populations will put additional pressure
on health services, it is becoming increasingly urgent that all
sectors of the population undertake and sustain healthy
behaviors as early in life as possible (10).
Evidence shows that exposure to natural places can lead
to positive mental health outcomes, whether a view of nature
from a window, being within natural places, or exercising in
these environments (11–13). At the population level, there
are associations between health and proximity to greenspaces
(14). Thus, green space is important for mental health and
regular engagement is linked with longevity and decreased
risk of mental ill-health (15). Yet as more than half of the
world’s population now live in urban settlements, daily
environmental contact is becoming rarer (16), suggesting
the growing importance of access to local greenspace for
both quality of life and the sustainability of towns and cities
(17, 18). It is also well-known that physical activity improves
both physical and mental health of all age groups (19–22).
Thus “green exercise”, consisting of activity in green places
(in the presence of nature), is predicted to generate positive
health outcomes (23–26), accrue ecological knowledge
(21, 22, 27, 28), foster social bonds (29), and influence
behavioral choices (11, 24–26, 30, 31). In economic terms,
there should be cost savings if natural places are both
protected (32, 33) and used as sites for activity, thus generating
health benefits.
Achieving good mental health is not just a reflection of
the absence of disease or disability. It comprises a balance
between self-satisfaction, independence, capability and
competency, achieving potential, and coping well with stress
and adversity (34). Both self-esteem and mood are short-
and long-term determinants of mental health: both are
commonly assessed in green-exercise research. Self-esteem
is an evaluation of a person’s sense of worth or value (35),
and there are strong positive correlations between self-esteem
and health (28, 36). There are further inverse relationships
between self-esteem and mental health (e.g., depression,
social anxiety, loneliness, alienation) (35). High levels of self-
esteem are associated with healthy behaviors, such as healthy
eating, participating in physical activities, not smoking, and
lower suicide risks (37).
Mood is an integral component of daily life and strongly
influences feelings of happiness, appreciating the moment,
coping with stressful situations, and quality of life (38, 39).
Mood is linked with physical health and is known to affect
the immune system and the onset of certain diseases (40).
Acute changes in mood are generally maintained for 2-4h
post exercise, though this relatively short duration of
enhanced mood has a positive influence on quality of life
including more social interaction, improved productivity,
and better behavioral choices (39–41). Regular exercise
contributes to sustained chronic changes in mood. Thus,
both self-esteem and mood are regularly used to assess the
outcomes of acute-exposures to nature-based interventions.
However, health as an environmental service remains hard
to value (42–44), and these scientific findings do not yet
appear to have influenced the planning of urban and rural
environments, priorities for public health, social care and
youth offender programs, nor recommendations for the
emergence of sustainable lifestyles. The evidence to date
incorporates different methodologies and variables mea-
sured, along with international differences in typologies of
greenspaces, length of activity programs, and primary
* Corresponding author phone: +44-1206-873323; e-mail:jpretty@
essex.ac.uk.
Environ. Sci. Technol. 2010, 44, 3947–3955
10.1021/es903183r 2010 American Chemical Society VOL. 44, NO. 10, 2010 / ENVIRONMENTAL SCIENCE & TECHNOLOGY 93947
Published on Web 03/25/2010
research questions. Uncertainties remain on the ideal
duration and intensity of nature-based activities to improve
mental health for different cohorts of people. It is also unclear
how recommendations should vary according to participant
characteristics. The purpose of this research was thus to assess
the best regime of dose(s) of acute exposure to green exercise
required to improve self-esteem and mood. The term “dose
of green exercise” represents the linked relationships between
duration of exposure, intensity of activity, and type of
greenspace.
Detailed research questions relate to physical activities
(duration and intensity), types of green places, and participant
characteristics (age, sex, health status): 1. How does exercise
duration affect self-esteem and mood?; 2. How does exercise
intensity affect self-esteem and mood?; 3. How do different
green habitats (e.g., urban green space, countryside, water-
side, wilderness, woodlands) affect self-esteem and mood?
4. What are the measurable differences according to selected
participant characteristics (e.g., children, adult, elderly;
female, male)?
We thus conducted a multistudy analysis of available data
using standardized meta-analysis methods to assess the
impact of green exercise on self-esteem and mood. This
enabled us to determine the most effective regime(s) for a
dose of acute green exercise. The recommended dose is based
on the combined benefits of both variables and does not
assess the separate contributions of nature and physical
activity on mental health.
Materials and Methods
Study Selection. Ten studies undertaken by the University
of Essex over the past six years were selected for inclusion.
The multistudy analysis was limited to these studies because
all used identical measurement tools to analyze changes in
self-esteem and mood after an acute exposure to green
exercise. However, to ensure validity of the overall analysis
standardized meta-analysis methods were used.
Self-esteem and mood measures were chosen as they are
state measures and can be easily manipulated in the short
term. They are also early indicators of long-term disease risk
and have implications for health behaviors, motivations, and
lifestyle choices. None of the studies used randomized
controlled trials or incorporated control groups where
participants were exposed to nature without exercising or
exercised in nongreen environments. All 1252 participants
were self-selecting using an opportunistic sampling meth-
odology and took part only in one study. We had full access
to all primary data, including pre- and post- mean values,
sample sizes, paired groups t-value, effect directions and
information on the nature of the intervention, participants
and location type (Table 1). This study does not therefore
include a large variety of studies from different research
groups.
Self-Esteem and Mood Measures. The Rosenberg Self-
Esteem Scale (RSE) is the most widely used and popular
self-esteem measure (45, 46). Many researchers regard the
scale as the standard against which other measures of self-
esteem should be compared. In all of the studies self-esteem
was measured immediately pre- and postactivity or inter-
vention using the one-page 10-item RSE scale.
The instrument used to quantify changes in mood was
the Profile of Mood States (POMS) standardized short-form
(47). POMS is the primary instrument for measuring mood
in studies of mood states and exercise (48, 49). Measurements
were taken in all these studies immediately pre- and
postactivity or intervention.
Statistical Analysis. Standardised meta-analysis meth-
odologies were used to assess changes in self-esteem and
mood data pre- and post- green exercise interventions.
Summary statistics represented the mean difference between
the pre- and postintervention values for both self-esteem
and total mood disturbance (TMD) (46, 47). The Compre-
hensive Meta-Analysis Version 2.0 was used for analysis. Data
were pooled to calculate an overall intervention effect
estimate. This represents the weighted average of the
combined individual intervention effects and the inverse-
variance method was used to assign weights to each study.
Thus, larger studies with smaller standard errors were given
more weight than smaller studies with larger standard errors.
This reduced the imprecision of the pooled-effect estimate.
It was assumed that the various studies involved in the
analysis were measuring different but related intervention
effects, and thus the combined intervention effect estimates
were calculated using a random-effects model meta-analysis
(50, 51). A funnel plot of precision and the “trim and fill” output
was used to inspect bias, and 95% confidence intervals were
calculated on the basis of the standard error of the pooled
intervention effect. Statistical significance was set at p<0.05.
TABLE 1.Descriptive Data on the Green Exercise Interventions Included in the Meta-Analysis
a
project
number
no.
participants type of activities type of environments cohort
1 256 cycling, gardening,
walking, fishing, boating,
horse-riding
countryside/farmland, forest
and woodland, urban green,
waterside
individuals choosing to
engage in GE activities
2 153 walking countryside/farmland, forest
and woodland, wild habitats
individuals at NT sites
3 38 farming activities countryside/farmland visitors to care farms
4 11 gardening forest and woodland students
5 57 walking countryside/farmland, forest
and woodland, waterside, wild
habitats
members of local mind
association
6 86 walking forest and woodland individuals choosing to
engage in GE activities
7 447 walking urban green individuals at urban flower
show
8 59 farming activities countryside/farmland visitors to care farms
9 10 walking, water based (sailing) wild habitats, waterside young offenders
10 135 gardening urban green individuals responsible for
allotments
a
Note: These studies were conducted with (1) Countryside Recreation Network, (2) National Trust, (3) National Care
Farming Initiative, (4) University of Essex, (5) Mind, (6) Highwoods Country Park, (7) Royal Horticultural Society, (8) LEAF,
(9) Wilderness Foundation, and (10) local allotment societies.
3948 9ENVIRONMENTAL SCIENCE & TECHNOLOGY / VOL. 44, NO. 10, 2010
A statistical test for within-group heterogeneity assessed whether
observed differences were due to chance alone. The chi-squared
Q statistic was calculated using Q/(k-1), where k is the number
of studies in the meta-analysis (52). The I2statistic was calculated
using both Q statistic and degrees of freedom (53).
To investigate whether the intervention effect varied with
differing cohorts, type of green space, exposure duration or
exercise intensity, a series of predefined a priori subgroup
analyses were conducted. This allowed the exploration of
possible sources of heterogeneity by identifying modifiers.
Selection was based on causal mechanisms, magnitude of
effects and statistical significance (54). In accordance with
recommendations, all subgroup analyses were justified by
existing knowledge of the relationship between green exercise
and self-esteem/mood. The subgroup analyses identified
were 1. exposure duration: 5 min, 10-60 min, half-day, whole
day; 2. exercise intensity: low (<3 METs (metabolic equiva-
lent)), moderate (3-6 METs-) and vigorous (>6 METs) (55);
3. type of green space: urban green, countryside/farmland,
forest/woodland, waterside, and wilderness-type habitats;
4. gender: female or male; 5. age groups: <30 years, 31-50,
51-70, and >70 years of age; 6. starting health status: healthy
or with existing mental health problems.
Results
Effect of Green Exercise. The multistudy analysis of differ-
ences in self-esteem and mood before and after green exercise
are shown in Figures 1a and b. The overall effect size for
change in self-esteem was d)0.46 (CI 0.34-0.59, p<0.00001)
and significant heterogeneity was found between estimates
of self-esteem (Q)29.83, p<0.00001). The overall effect size
for change in TMD was d)0.54 (CI 0.38-0.69, p<0.00001)
and again there was significant heterogeneity for TMD (Q)
45.95, p<0.00001). Effect size was thus higher for mood than
self-esteem. These changes represented improvements in
both self-esteem and mood. Based on the heterogeneity
findings six subgroup analyses were conducted.
Figure 2a and b illustrate dose-responses for duration of
exposure: both self-esteem and mood show distinct U shapes.
Greatest changes come from 5 min of activity, and thus
suggest these psychological measures are immediately
increased by green exercise. The changes are lower for 10-60
min and half-day, but rise again for the whole day duration.
Figure 3a and b show dose-responses for exercise intensity.
For self-esteem, the greatest change is for light activity and
then declines with growing intensity. For mood, the response
is again greatest for light intensity, declining to the lowest
for moderate, and then rises again for vigorous activity.
Figure 4a and b show effect sizes for five categories of
habitat or green space. There are no great differences for
urban space, countryside and woodland habitats. For both
measures, waterside habitats showed the greatest changes.
Green places improve self-esteem and mood (mean of d
FIGURE 1. a and b. Meta-analysis of studies showing effect sizes and 95% CIs for changes in self-esteem and TMD after
participation in green exercise activities (change in self-esteem was calculated as the difference between the pre and
postintervention scores).
VOL. 44, NO. 10, 2010 / ENVIRONMENTAL SCIENCE & TECHNOLOGY 93949
values 0.44 and 0.56); however, green spaces with water shows
a larger difference (increase of 0.29 for self-esteem and 0.19
for mood).
Table 2 shows the results where there are binary groups
(male or female; healthy or mentally ill). All subgroup analyses
reported significant improvements in self-esteem and mood,
with effect sizes ranging from 0.38 (small) to 0.68 (moderate-
large). Changes in self-esteem and mood were similar for
both men and women. Healthy participants showed a smaller
change in self-esteem than those with self-declared mental
health problems (d)0.41 compared with d)0.68, p<0.0001),
though there was only a small difference for mood (d)0.53
compared with d)0.56). Table 2 shows significant within-
group heterogeneity based on starting health status (both
mood and self-esteem) and sex (mood only).
Figure 5a and b show the effect sizes over four age groups
(<30, 31-50, 51-70, and >70 years). The improvement in
self-esteem declines with aging (the greatest change is for
the youngest age group), whereas mood shows an inverted
U-curve with greatest changes in the midage groups.
Discussion
The results show acute short-term exposures to facilitated
green exercise improves both self-esteem and mood ir-
respective of duration, intensity, location, gender, age, and
health status. The six subgroup analyses suggest important
specific recommendations for the most effective dose of
nature and green exercise. 1. Exposure duration: both self-
esteem and mood showed greatest changes for the least
duration (5 min), both showed smaller positive improvements
for <1 h and half-day activities, and both increased for whole-
day activities. This suggests that there is an immediate effect
obtained from the start of green exercise. Whole-day activities
are likely to be qualitatively different activities, involving in
some cases camping overnight and in others significant
conservation achievements. 2. Exercise intensity: self-esteem
improvements declined with growing intensity of activity,
and mood improvements were greatest for light and vigorous
activity. This suggests that there is a health benefit from any
short engagement in green exercise. 3. Type of green space:
all green environments improved both self-esteem and mood;
the presence of water generated greater improvements.
Although participants should be encouraged to undertake
outdoor activities in both rural and urban environments,
spending time near waterside (e.g., beach or river) or
participating in water-based activities may give a greater
benefit. 4. Sex: both men and women reported similar
improvements in self-esteem after green exercise, though
men showed a difference for mood. 5. Age groups: for self-
esteem, the greatest change was in the youngest category,
FIGURE 2. a: Dose response data for the effect of exposure duration on self-esteem. b: Dose response data for the effect of exposure
duration on TMD.
3950 9ENVIRONMENTAL SCIENCE & TECHNOLOGY / VOL. 44, NO. 10, 2010
with diminishing effects with age; for mood, the least change
was for the young and old. This suggests that younger people
will see more self-esteem improvements, and the middle-
aged from mood. The over-70 age group experienced the
least change, perhaps because those sampled were already
experiencing good mental health and further improvements
were limited. 6. Starting health status: the mentally ill had
one of the greatest changes for self-esteem improvements.
This suggests that the mentally ill should be encouraged to
undertake green exercise.
Exposure to nature via green exercise can thus be
conceived of as a readily available therapy with no obvious
side effects (56). These findings indicate that dose responses
for both intensity and duration showed large benefits from
short engagements in green exercise, and then diminishing
but still positive returns. The findings also suggest that those
who are currently sedentary, nonactive, and/or mentally
unwell would accrue health benefits if they were able to
undertake regular, short-duration physical activity in ac-
cessible (probably nearby) green space. Such doses of nature
will contribute to immediate mental health benefits. As with
smoking, giving up inactivity and urban-only living results
in immediate and positive health outcomes, even from short-
duration and light activity such as walking. The findings from
this multistudy analysis suggest the need to undertake larger-
scale and randomized studies of different cohorts over long
time-frames to explore the dose of green exercise further.
All studies included in this multistudy analysis involve
exercise in green environments. The combined benefits are
thus assessed but the relative contributions of each com-
ponent are still unknown. Thus, there is also a need for a
field-based controlled study to analyze the benefits of each
element and assess whether there are any synergistic
outcomes. This has been demonstrated in a controlled
laboratory environment involving simulated green exercise
(12), but evidence is limited in the field. Overall mood effect
sizes for green exercise in this study are slightly larger (d)
0.54) compared with exercise in nongreen environments (d
)0.49) reported in other studies (57), although future research
is still needed to compare different exercising environments.
The findings here are based on short-term exposures to
single interventions. There remains a need for longitudinal
multicohort studies to track changes over time. Important
questions remain on how long the enhanced mood lasts once
activity has finished, and whether there are accumulative
effects following repeat exposures. The findings comprise
studies conducted by one University; thus once other national
data becomes available future meta-analyses will be more
cross-sectional. The 10 studies were also analyzed over a
period of six years, so self-esteem and mood may have been
manipulated by extraneous variables which could not be
controlled for. However, the outcomes do suggest a new
priority for frontline environmental and health professionalss
a regime of doses of nature may be prescribed for anyone,
but will have a greater effect for the inactive or stressed and
mentally ill, or at presurgery (58) or for recovery (59).
Employers, for example, could encourage staff in stressful
workplaces to take a short walk at lunchtime in the nearest
FIGURE 3. a: Dose response data for the effect of exercise intensity on self-esteem. b: Dose response data for the effect of exercise
intensity on TMD.
VOL. 44, NO. 10, 2010 / ENVIRONMENTAL SCIENCE & TECHNOLOGY 93951
park to improve mental health, which may in turn affect
productivity (60).A particular focus should be on children:
regular outdoor play brings immediate health benefits, and
may instill healthy behaviors early in life (61). Childhood
social and economic conditions also predict adult health
status (62), and outdoor free-play is vital for development
and cognitive skills (63, 64). Given the therapeutic affects of
green exercise (65), youth offender teams should engage
certain groups of young people more in outdoor programs.
Health inequalities could be reduced if attention were also
given to the importance of urban design for both private
dwellings and public institutions such as schools, care homes
and hospitals (14).
Although good self-esteem and mood are known to be
protective against future long-term health threats, these
mental health measures should also be assessed in conjunc-
tion with a range of further health markers, such as blood
pressure, cholesterol, stress hormones (e.g., cortisol), and
inflammatory markers (e.g., C-RP). This research has not
assessed the benefits of undertaking activities with other
people (the benefits of social capital), nor the benefits of
connections with animals (28, 66). It also does not assess
how short-term changes to self-esteem and mood could lead
to long-term changes in knowledge and behavior, such as
the possible conservation benefits arising from more people
engaging in outdoor activity, and therefore coming to know
FIGURE 4. a: The effect of typology of green space on self-esteem. b: The effect of typology of green space on TMD.
TABLE 2.Summary of Effect Sizes for Two Sub-Groups Where These Are Divided into Only Two Categories (Gender and Health
Status)
heterogeneity
sub-group measure category dvalue 95% CI P N Q P
sex
self-esteem
female 0.38 0.23 -0.54 <0.0001 363 14.52 0.07
male 0.42 0.32 -0.53 <0.0001 377 7.82 0.45
combined 0.41 0.33 -0.50 <0.0001 740 23.40 0.14
mood
female 0.49 0.33 -0.64 <0.0001 408 15.00 0.06
male 0.55 0.25 -0.85 <0.0001 387 42.48 <0.0001
combined 0.50 0.36 -0.64 <0.0001 795 58.45 <0.0001
starting health status
self-esteem
healthy 0.41 0.28 -0.55 <0.0001 1076 22.13 <0.001
mental ill-health 0.68 0.42 -0.94 <0.0001 105 2.73 0.26
combined 0.46 0.40 -0.52 <0.0001 1181 29.83 <0.0001
mood
healthy 0.53 0.34 -0.71 <0.0001 1146 40.52 <0.0001
mental ill-health 0.56 0.19 -0.93 0.003 99 4.99 0.08
combined 0.53 0.37 -0.70 <0.0001 1245 45.95 <0.0001
3952 9ENVIRONMENTAL SCIENCE & TECHNOLOGY / VOL. 44, NO. 10, 2010
more about natural habitats, and whether such engagements
with nature could lead to changes in food consumption
behavior. Contact with nature might thus promote more pro-
environmental behavior and attitudes.
This study using meta-analysis methods suggests that
attention should be given to developing the use of green
exercise as a therapeutic intervention (green care), that
planners and architects should improve access to green space
(green design), and that children should be given opportuni-
ties to learn in outdoor settings (green education). Some of
the substantial mental health challenges facing society (9, 60)
and physical challenges arising from modern diets and
sedentary lifestyles (8, 67, 68) could be addressed by increased
forms of activity in green places.
A challenge for policy makers is that policy recom-
mendations on physical activity are easily stated but rarely
adopted widely. The economic benefits are hard to calculate,
though could be substantial (42, 67). Policy frameworks that
suggest active living (69, 70) point to the need for changes
to physical, social and natural environments, and are more
likely to be effective if physical activity becomes an inevitable
part of life rather than a matter of daily choice (71). Simple
prescriptions are unlikely to be adopted by whole populations
unless supported by shifts in urban design, transport policy,
support for social care, parenting, and patients’ expectations
of their doctors. Accessing natural places for their health as
well as environmental services may aid these transitions.
Acknowledgments
We are grateful to Gavin Sandercock for suggestions on the
methods for meta-analysis, to Rachel Hine, Jo Roberts,
Murray Griffin, Marion Nolan-Ericsson, Graeme Willis, and
Sarah Pilgrim for some of the primary data collection in the
analysed studies, and to four referees for helpful comments
on an earlier version of this paper. We report that there are
no conflicts of interest.
Supporting Information Available
A brief summary of the instruments used to measure self-
esteem (Rosenberg Self-Esteem Scale) and mood (Profile of
Mood States). This material is available free of charge via the
Internet at http://pubs.acs.org.
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